It’s Spring Break around here! Both Stephanie and I are headed (separately) to Washington D.C. to enjoy the beautiful weather and historic Cherry Blossoms. All spring we have had our eye on the George Washington Classic 10 Mile Road Race. It’s something of a tradition for Steph and her hubs. With his inaugural year looking something like many of our mornings in our early twenties…. but i digress.

Along with working out in Bootcamp, we have both been slowly increasing our running distance. It’s been a little while since I have run longer than 5-6 miles but it was like riding a bike and honestly was fun to add the distance back on for a change.

So as I sit here in a VA hotel I was so thankful that Steph texted me a workout to complete in my bare minimum Mariott Courtyard fitness center. But I did it and the drive (read entire day) will be so much better because of it. So if you’re traveling, give this little gem a go. I promise, you won’t be sorry.

3 Rounds:

1 mile on treadmill

15 Thrusters (30-60 lbs) choose a weight that you have to work for–like mentally argue with yourself to do last round

We’ve been practicing our Double Unders in Bootcamp the last couple of weeks. A Double Under is basically like jumping rope but with a little extra something. Double unders are more aerobically and anaerobically challenging than single rope jumps while also emphasizing balance, agility, speed and coordination. It is a skill that for most of us, we aren’t born with. Therefore it takes a little intentional work and practice. As an adult this kind of thing gets my goat. Which I guess is why it is called “goat work” in the gym when there are programmed days to specifically work those skills that aren’t in the wheelhouse. Consistently working strengths is both fun and rewarding but may not result in much progression after a certain point. Taking time to also develop areas that need improvement will make us more balanced, stronger, improve performance, help prevent injury and ultimately result in becoming an overall better athlete. Score.

This morning in Bootcamp we performed one of the female hero WODs of Crossfit, Annie. Annie is comprised of double unders and sit ups (full ROM, crossing hip line). It is a perfect travel or home workout. All you need is an inexpensive jump rope. I’ve done this workout countless times in my driveway, on the road, at my grandmother’s house…..
I like to throw it in as an alternative to running when I’m not at home.

So, to get you going all by your lonesome (or with a buddy) here are two videos to for tips, tricks and technique to be successful. And if you can’t do Double Unders yet, don’t worry. Stick “Annie” in your regular workout rotation and you’ll have them in no time 🙂 Enjoy.

I’ve had a great time once or twice in the past year showing up at Kathryn’s garage and getting to work out with Kathryn and Stephanie. I’ve always admired their strength, determination, and joy in exercise. I was immediately drawn to their enthusiasm and heartfelt encouragement. When I learned they were starting their own business, Four Fit, it made perfect sense and I wanted to be a part of it.

I admit… I hemmed and hawed over actually signing up as the barriers felt high. Life has had some nasty twists lately and I wondered if this was the right time to fully commit to something that could potentially be life changing when so much of my other world was falling apart. In the end, I had a heart to heart with Kathryn who left the decision completely up to me, but she was hugely encouraging that I could do this.

All my life, exercise has been a big part of my life. I love to run, swim, walk, do yoga, and have taken a smorgasbord of classes at my local YMCA. In general, I’ve felt physically fit most of my life so I didn’t need to be convinced that life is better when exercise is a part of it. However, since having my three children and my age creeping higher, my good ol’ formula for health wasn’t working like it had previously. When I was debating about whether to participate in Four Fit’s first boot camp, Kathryn and Stephanie seemed to say this would be different than other things I’ve done. I didn’t really believe them, but I decided to give it a shot.

These last six weeks have surpassed my expectations. I’ve had a great time, enjoying the company of other women, trying new things that I didn’t think I could do, getting up early and sleeping hard after these workouts, and my body has started to change. Kathryn and Stephanie have encouraged each of us individually and as a whole throughout the experience and it’s been really good for my heart and soul to try something new and feel successful. It’s very exciting to feel stronger and more confident. My goals were not immense, but they were significant to me and it’s very empowering to see some of them met and all of them with some progress in the direction I was hoping.

If you’ve been thinking about trying Four Fit’s Boot Camp, I’d encourage you to go for it! We laugh a lot and cheer each other on and are proud of ourselves and each other. If your goals are small or large, you’re sure to have a great time moving towards them. Kathryn and Stephanie are wonderful coaches and great encouragers; they make you work hard, but in a way that’s fun and you leave proud you came and finished the workout. Come on out and join us!

Tonight I went to the gym and just nerded out over how much I like to go to the gym. Gosh, that’s so embarrassing. I swear, I NEVER intended to be one of those people. But there I was so glad to be there… and in the same moment realized, I was alone. I never go to this particular gym in the evening. I recognized faces, but didn’t know anyone. I was reminded how awkward it can be to feel like the only one in the room who doesn’t know the lingo. It’s a hands in the pockets kind of weird.

It makes me feel like i don’t belong.

But me being me, I decided that I DO belong and just went and inserted myself anyway. And even though I didn’t have to stand and shuffle my feet as much (ok, well a little bit) it still made me wish I had MY peeps there. You know that feeling. When you just fit because you do. Yeah, that one.

One of my biggest hopes for Four-Fit is that we foster this inclusiveness for anyone who joins us. That it begins from your first class, or training, or whatever and just grows until Four-Fit becomes, well… yours. Your place. Your space. And mine.

I have been wanting to write this post for quite some time. Several instances, that I have decided were truly out of ignorance, have occurred lately to light a Crossfit fire under my fingers. It is overdue anyway.

Finally today after a conversation with a friend, who often comes to the Garage Gym to WOD with me (and still wasn’t sure) about what Crossfit actually is, made me want to clear the air. On here at least.

This past weekend I attended the Crossfit Level 1 Trainer Course. There were several great things about this course but I really enjoyed learning the thoughtfulness and purpose that goes into the programming of the daily workouts. It is varied for sure, random not at all.

The technical definition of Crossfit is:

Constantly Varied, Functional Movements Executed at High Intensity

Constantly Varied. So, despite all the Facebook Photos it is NOT all Olympic Lifting. But there is some. Which, as it turns out, is great. Because now that I know how to do it, I actually really like it. who knew? Do all Crossfitters have to Olympic Lift? No. But most will if they can, because the return is so great. And once safe and consistent mechanics are in place, gaining power and safely “moving large loads, long distances” becomes a measure of total fitness capacity rather than something weird dudes in spandex do.

One of the main goals of Crossfit is to promote optimal fitness which is defined perhaps a bit differently through Crossfit standards than traditionally what we are used to. Instead of being the fastest sprinter or triathlete to complete the longest distance the most efficiently or the power lifter able to lift the most load or the yogi with the most amazing fill in the blank, rather it looks at all ten of the following elements of fitness: cardiovascular/respiratory endurance, stamina, strength, ﬂexibility, power, coordination, agility, balance, and accuracy.

So the idea is that fitness is measured in the ability to perform across the spectrum. Why? Because these are all of the elements that contribute to quality of life. They make us able. Crossfit trains and prepares the generalist and not the specialist. Though undeniably the specialist can improve from training (as least some of the time) like a generalist.

This is achieved through multiple skills and a varying combination of drills, time, modes, etc… with the three main areas being: Metabolic Conditioning (Run, Bike, Row etc…) Gymnastics (bodyweight, burpees, pull ups, pushups etc..) and Weightlifting (olympic, kettlebells, dumbells, light, moderate and heavy). The routine is to have none.

Each 11 day cycle is built to hit all of the above (with rest every 4th day) in no predicable order but to get all of the elements in. Which is why the saying is out there “Don’t cherry pick your WODs”. If you do what you’ve always done, you’ll get what you’ve always gotten.

And that’s not why we Crossfit.

We Crossfit to get better, to live well longer. To stay functionally fit. We lift to lift our kids. Our grandkids. We lift overhead to safely place that carry-on bag in the overhead bin when we are 70. To lose the baby weight. To stand tall. Dance Longer. Lower our Cholesterol. Get off Diabetes Meds. Make Friends. Make Family. For the fun of it. For the sweat. We eat well not to be cool or to be dorky like cavemen. We eat food for health. To feel good. to feel. For the joy of it.

On the accessibility front, I often hear that cost is a limiting factor to participating in Crossfit. I hear ya on this one. I’m a part time working mother of three. I had to forgo my crossfit box membership back in December. I have been downsized to a punch pass holder now that I am ridiculously stingy with so I can occasionally enjoy the benefit of the group (and the sound system). So, came the birth of the Garage Gym. It started pretty small (still is actually).

But Sprinting is Free. Thank goodness. To complete “Annie” (one of the female Hero Benchmark WODs) all you need is jump rope. I know, it was one of the first workouts I did in my driveway. Postpartum. yikes.

So then, it is super convenient and cool that Crossfit is Open Sourced. Meaning all the information, know how, workouts, research, methodology, theory, whatever is free and available to the public. www.crossfit.com there are archives upon archives.

Crossfit is SO many, many things. There actually isn’t one thing “Crossfit” is. To say I Crossfit is really to say I exercise in a highly variable way. You do not need to belong to a Crossfit box, wear tall socks, have a six pack or be able to do a pull-up to be doing crossfit type workouts or to gain the benefits of HIIT (high intensity interval training). The buzz of Crossfit is quickly becoming something recognizable and marketable. More people than ever (me included) are into keeping things real with these types of workouts, regardless of what they are called.

Maybe it’s better then to say what Crossfit is not. Crossfit is NOT a bunch of muscled, hairy, ape-like people running around chewing on beef sticks throwing large stones at each other until their knees blow out or someone suffers from a hernia. though that does seem funny if not entertaining.

My final word, like with any sport, proper mechanics and conditioning to support whatever you are attempting in a workout, game or whatever are the BEST way to prevent injury and promote wellness. However, like with anything there is risk. Some take more risk than others. Sometimes it just happens.

think of a sport, any sport. now think of a related injury. easy-peasy.

I am on a roll. Second yoga (in a loooong time) class in the books. I have been, true to my last post on mobility, really working on lengthening, stretching and increasing my general flexibility. It is after all one of the five components of fitness.

Class is great, I love accountability and a group setting is perfect in that regard and really encourages me to hold poses that are difficult for longer than i truly want to. Also I absolutely LOVE when the instructor assists to help me get deeper into a pose. It really pushes my boundaries and I can feel my body loosening and gaining greater range of motion. However, I only have so much time (and desire) to make it to a yoga class. Once a week is plenty for me. So in order to actually gain flexibility, I have been doing it on my own as well. I am a BIG, BIG fan of the foam roller.

My workout buddy, Steph, gave me one several years ago as a gift. Love.

Here is a great article in Runner’s World about the benefits of foam rolling and a couple of basic moves to get you rolling. I use this thing in my living room post Garage WOD and often in the evenings when loafing about or when the television is on. Two birds…

Also as I have mentioned before my hubs is a big fan of Kelly Starrett, physical therapist and Mobility WOD guru. He has lots to say about proper form, particularly related to Crossfit, and getting the most from your body while taking proper care. My goal is to weekly enjoy one of his tutorials and work some of his mobility action into my week. This week I am focusing on his advice for hip opening. Check it out.

Let’s face it, not a single one of us is ever getting any younger. ever. and by laws of nature we will get more stiff, lose muscle mass, memory, cognitive function, range of motion and a whole slew of other things that are not all that exciting. exercise and movement can slow down this process and make moving into our wise old age not only feel better but look pretty damn good too. so, hopefully, in order to keep this old body moving as long as possible and in the best ways possible I am doing my maintenance work. finally.

It’s wet in the Carolinas today. In attempt to avoid a soggy WOD, i had a perfect IN-THE-GARAGE-WOD planned. Timing was perfect, a bestie on the way, baby about to nap and coffee almost finished. I headed out to open the garage to set up and these little buggers had littered the floor with poop. So small yet so much poop.

ok, they are much bigger now and not nearly as cute.

After hosing out the garage with one hand while holding 20 lb baby (think warmup), the hubs pulled up (left work) to help. yes, i married up.

Hubs is a quick thinker and padded the garage floor for us so we didn’t get soaked and poopy.

Dog clearly thinks it was for him.

In the end, it was all worth it. Such a fun workout on such a wet day. We happened to hit it between water bursts so were able to utilize the great outdoors. Here’s what we did with pics so you can see what some of these oddly named moves actually are:

Strength: Push Press 3-3-3-3-3 (# of reps) this is supposed to be heavy

WOD:

800 meter run

4 Rounds:

5 Pull-Ups

5 Sumo Deadlift High Pulls

10 Sit ups

10 Jumping Slam Balls

10 Renegade Row

800 Meter Run

Ending this WOD with an 800 meter run was NOT EASY… i was so close to walking.

Seriously, it always looks so much easier on paper!

Sumo Deadlift High PullStarts from the Ground sitting back on heels like a Sumo Wrestler

Then Ends in a High Pull to Chest, Elbows leading the way.

I am holding it against Steph that she didn’t stop my fashion faux pas. Don’t think it looks too bad? Just wait, it gets worse.

See ….

Jumping Slam Ball

This sucker is hard to hold on to when it’s rainy.

And heavy. Conveniently about the same weight as the baby…

The slam ball is weighted. The idea is that you slam it down as you descend and catch it on the ‘bounce’. The harder you slam the more it bounces (like one inch). This is a lung, leg and bicep burner!

And Finally… The Renegade Rows.

Start in a Plank with Wide Feet.

After Push up, Row Straight Back (Elbow tucked to side) Each Arm

So basically this is a Row from Plank Position. Though not pictured is the push up done between each rep.

I read on Facebook today that a friend’s Crossfit Box automatically names the Workout after you if it makes you lose your breakfast.

I think it’s only fair if Kathryn’s Garage WODs follow suit.

So, we officially have the “Melissa” WOD.

Here’s what did her in.

It’s a long one, I knew it would be so we warmed up and just jumped right in. No Strength portion today. There were 4 of us so we broke into teams of two. My partner and I started from the bottom, worked our way to the top then back down. The reps are written before the activity, there are two options to choose from, a higher rep and lower for modification (hence the 30/40 and 60/80). The deal with this workout is one partner is always working while the other rests. The reps have to get done and can be broken up in any way the participants choose.

This is a good workout when you’ve got a bit of time and are in it for the fun too. It’s encouraging to work with a partner in Crossfit. So many of the workouts are individual so it’s nice to be in a team mindset once in a while.

An added bonus to my usual cronies was this tough chick.

Kelly looking strong!

Who swore up and down that she wasn’t ready for this kind of workout but against her better judgement showed up at my back door this am (even before having her coffee…sincere respect Kelly).

She rocked the WOD, wouldn’t let me scale her effort on round two, and left the premises with a smile.

I love living with these three kiddos. And they are at the ages where they still love living with me. My memory is good enough that I actually remember high school. So let’s just say that I am soaking up these years and the celebration of Mother’s Day.

I started the day with a note from my middle child. Here’s my itinerary:

After nursing the baby, I stayed in bed as long as humanly possible. E REALLY wanted me to sleep in, though as long as I was IN bed she was satisfied. Though after trying to make an 8 month old ‘rest’ in bed we came out to the kitchen to find coffee, eggs and bacon. delicious. thank you family.

I consulted with the party planner, who was ok with a shift in the order of things, and headed out to the Garage for a Mother’s Day WOD with this girl:

Here’s what we did:

Next I took ALL three children to the store where at least one fellow shopper wanted to know if that was fair game on Mother’s Day. They were actually pretty cute and made a boring trip much better, see:

We loaded up for our afternoon bbq celebration.

Then the middle girl and I headed out to the department store to buy me a sensible swimsuit. done. I must admit, it wasn’t as bad as it could have been post baby. thank you again Whole 30.

One of these days I am going to start timing myself and repeat these workouts (since I am already) to see if I can beat my time. Though that would take planning. When it comes to workouts I always just want to GO!